3 Delicious and Nutrient-Packed Soup Recipes for Meal Prep

Homemade soup makes for the perfect meal prep item. Make a batch on the weekend to enjoy throughout the week or freeze individual portions for quick lunches down the road.

In this 3000 word guide, I’ll share recipes for 3 flavorful and easy blender soup recipes, along with tips for prep and storage. Let’s get cooking!

Roasted Cauliflower Soup

Roasting cauliflower deepens its flavor for an ultra creamy soup.

Ingredients:

• 1 head cauliflower, chopped into florets
• 1 onion
• 3-4 garlic cloves
• 1 tsp cumin
• 1/2 tsp coriander
• 4 cups vegetable broth

Instructions:

1. Toss cauliflower florets with oil, cumin, coriander, salt and pepper. Roast at 425°F for 30-35 minutes until browned.
2. Roast onion and garlic alongside cauliflower.
3. Add roasted veggies and broth to a blender. Blend until smooth and creamy.
4. Garnish bowls of soup with roasted cauliflower florets, toasted almonds and fresh thyme.

Roasting is key for maximizing cauliflower’s mild flavor. The spices, broth and high-powered blender do the rest!

Creamy Sweet Potato Soup

This naturally sweet and creamy soup is perfect for chilly days.

Ingredients:

• 1 1/2 lbs sweet potatoes, peeled and diced
• 3 carrots, peeled and diced
• 1 onion, diced
• 1 tbsp fresh ginger, minced
• 2 garlic cloves, minced
• 4 cups vegetable broth

Instructions:

1. In a pot, sauté onions, carrots, ginger and garlic in olive oil for 6-8 minutes.
2. Add diced sweet potato and vegetable broth. Simmer 15-20 minutes until potatoes are tender.
3. Transfer soup to a blender and puree until completely smooth and velvety.
4. Garnish bowls with coconut cream, pistachios, pepper flakes and microgreens.

The sweet potato provides natural creaminess to this soup. The ginger gives it a little kick!

Bright Red Beet Soup

This vibrant soup is as nutritious as it is delicious.

Ingredients:

• 3 large beets, peeled and diced
• 1 parsnip, peeled and diced
• 1 onion, diced
• 1 tbsp fresh ginger, minced
• 3 garlic cloves, minced
• 4 cups vegetable broth

Instructions:

1. Sauté onion, ginger and garlic in a pot until fragrant.
2. Add diced beets, parsnips and vegetable broth. Simmer 25-30 minutes until beets are tender.
3. Transfer to a blender. Blend on high until completely smooth.
4. Garnish each bowl with parsley, coconut cream, black sesame seeds and black pepper.

The beets give this soup its bright pink color and earthy flavor. It’s a tasty way to get in your veggies!

Tips for Meal Prepping Blender Soup

Here are some tips for prepping blender soup recipes for quick meals throughout the week:

• Roast veggies in advance – You can roast vegetables 1-2 days before making soup. Store roasted veggies in the fridge until ready to use.
• Make a big batch – Double or triple soup recipes and freeze half for future meals. Soups store well in the freezer.
• Use freezer safe containers – Weck jars and Souper Cubes silicone trays make it easy to freeze soup in portions. Leave room at the top for expansion.
• Prep garnishes – Roast extra vegetables for garnish. Cook grains like quinoa to add to bowls. Portion topping ingredients like nuts, seeds and herbs.
• Reheat from frozen – Soups stored in freezer safe containers can go straight from freezer to stove or microwave to reheat.

With a little planning, you’ll have healthy, homemade soup ready to enjoy on short notice!

More Delicious Blender Soup Recipes

If you love smooth and creamy soups, try these other delicious blender recipes:

• Butternut Squash Soup – Roast cubed butternut squash and blend with broth and spices for a savory soup.
• Carrot Ginger Soup – Simmer diced carrots with fresh ginger and puree until smooth.
• Creamy Celery Soup – Sauté celery, onion and garlic. Blend with broth and nut milk for a dairy-free version.
• Roasted Red Pepper and Tomato Soup – Roast red peppers and combine with diced tomatoes in the blender.
• Broccoli Cheddar Soup – Blend broccoli with broth and cheddar cheese for a comfort food classic.
• Loaded Baked Potato Soup – Simmer potatoes in broth. Blend and stir in bacon, Cheddar and green onion.

The options are endless for turning whole food ingredients into nourishing blended soups!

Answering Blender Soup FAQs

Do you need a high-speed blender to make soup smooth?

Yes, a high-powered blender like a Vitamix or Blendtec works best to blend vegetables and broth into a silky texture.

Can you freeze leftover blender soup?

Absolutely! First portion into freezer-safe containers like mason jars or silicone ice cube trays. Allow to cool fully then freeze. Thaw and reheat to enjoy.

How long does homemade soup last in the fridge?

Most homemade soups will keep 3-5 days refrigerated. Soups with cream or cheese may only last 2-3 days.

Can you use frozen vegetables to make soup?

Yes, you can use frozen vegetables in place of fresh. Just make sure they are fully thawed and cooked before blending.

How do you make a creamy soup without cream?

Cashews, white beans, sweet potatoes, parsnips and soaked rice can help make blended soups creamy without the need for heavy cream.

With a blender and basic ingredients, it’s easy to whip up nutrient-packed soups. Freeze leftovers in handy containers for quick lunches down the road.